oly lifting + rowing Workout
Skill
Snatch - 75kg
5x2 strict muscle ups (60s-90s rest)
Strength
3-3-3-3 Push Press (40kg - 50kg - 60kg - 70kg)
3-3-3-1 Back Squats (110kg - 120kg - 130kg - 140kg)
Midline
3x10 Barbell Back Extensions (20kg)
sprinting
5x30m sprints
endurance
3x1000m row (3:30 rest) (all 3:52)
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